What Fat Around the Heart Might Mean For Your Health

Research has shown that women with high amounts of fat around the heart, or pericardial fat, are twice as likely to have heart failure as those with average amounts. Men with pericardial fat are also at an increased risk, but to a lesser extent.

You may already know that fat around your midsection, or visceral fat, is more dangerous than fat stored elsewhere in the body. That's because it surrounds your organs and releases compounds that contribute to inflammation. This same type of fat can also accumulate around the heart, which may be even more harmful.

Obesity is a significant cause of fatty tissue around the heart, but anyone can develop this condition. Read on to learn what it means to have fat around the heart and how to improve heart health.

What Is a Fatty Heart?

Some people develop a fatty heart if too much visceral fat builds up around the heart. This type of visceral fat is called epicardial adipose tissue (EAT). Everyone has some EAT around the heart to provide energy and protect the coronary arteries.

Research has shown that too much EAT around the heart can negatively affect heart function. This fat can release cytokines, which are inflammatory chemicals that increase the risk of atherosclerosis. Atherosclerosis is a build-up of plaque in the arteries, which is a risk factor for heart disease.

What Causes It?

Obesity and excess weight are linked to excess fat around the heart. Researchers have tried to pinpoint other factors that might help healthcare providers screen for it.

In a study published in 2018, researchers analyzed data from physical exams and chest scans of 524 women in various stages of menopause. The research focused on women around the age of 51. Previous studies have suggested women tend to accumulate more pericardial fat later in life. The link between fatty heart and heart disease risk also seems to be stronger after menopause.

The researchers adjusted their results to account for the potential effects of smoking, alcohol consumption, menopausal status, and socioeconomic factors. They found that the more fat the women carried overall, the more fat they had around their hearts.

Does BMI Affect Risk?

Researchers have also looked at possible links between pericardial fat, heart disease, and factors like high body mass indexes (BMIs). Some evidence suggests that excess fat around the heart is more likely to occur in people who are overweight or have obesity.

A study published in 2021 found that 29% of people with a BMI of 25 to 30, or overweight, had a fatty heart. About 55% of people with a BMI over 30, or obesity, had a fatty heart.

Keep in mind that people with a BMI under 25 can also have a fatty heart. The 2021 study showed that 10% of those with a BMI considered "normal" had high levels of EAT around the heart. More research is needed to understand how BMI might affect the risk of a fatty heart.

How Fat Around the Heart Affects Health

A fatty heart can increase the risk of heart disease. Research has linked excess fat around the heart to the following conditions:

• Atrial fibrillation (A-fib), or an irregular heart rhythm that causes the heart to beat too fast
• Heart attack
• Heart failure
• Stroke

The exact reason why a fatty heart increases the risk of these conditions is not clear. Research has shown that EAT releases cytokines that cause inflammation and damage the lining of the heart. The proximity of the fat to the heart is also important to consider. The closer fat is to the organ, the more it can damage heart tissue with its inflammatory proteins.

Tips for Improving Heart Health

More research is also needed to determine the best treatment strategies for a fatty heart. Here are some ways you can generally improve heart health:

• Eat a healthy diet: Research has shown that fruits, healthy fats, lean proteins, vegetables, and whole grains can reduce heart disease risk. Limit your intake of a processed foods and those high in saturated fat, sodium, and sugar.
• Get plenty of sleep: Adults need about seven to nine hours of sleep per night. Some evidence suggests that not getting enough sleep can increase heart disease risk.
• Maintain a healthy weight: Too much visceral fat around the abdomen can weaken the heart. Talk to a healthcare provider about safe ways to lose and maintain weight if it's necessary.
• Quit smoking: Smoking is a risk factor for heart disease. It can be hard to quit smoking, but a healthcare provider can teach you ways to make it easier.
• Reduce stress: Research has found that high stress levels can negatively affect the heart. Try deep breathing, meditation, or yoga if you feel stressed.
• Stay physically active: Experts advise 150 minutes of aerobic exercise, such as running, swimming, or walking, per week. That's about 30 minutes per day, five days per week.

A Quick Review

Fat around the heart, or pericardial fat, is normal and helps protect the heart. Too much fat can lead to a fatty heart, which increases the risk of heart disease. People with a fatty heart may be more likely to develop an irregular heartbeat, heart attack, or stroke. It's important to eat a nutrient-rich diet, maintain weight, reduce stress, and stay physically active to keep your heart healthy.